Comments on: How To Flip The ‘Growth Switch’ For NEW Muscle Gains http://www.musclehack.com/how-to-flip-the-growth-switch-for-new-muscle-gains/ Muscle Growth / Hypertrophy, Free Muscle Building Workouts Wed, 01 Feb 2012 00:18:44 +0000 hourly 1 http://wordpress.org/?v=3.3.1 By: How To Build Muscular Pecs Like A Cartoon Superhero! http://www.musclehack.com/how-to-flip-the-growth-switch-for-new-muscle-gains/#comment-65947 How To Build Muscular Pecs Like A Cartoon Superhero! Mon, 25 Jan 2010 21:34:08 +0000 http://www.musclehack.com/?p=2071#comment-65947 [...] this exercise as shown and do it to failure - don’t wimp out [...] [...] this exercise as shown and do it to failure – don’t wimp out [...]

]]> By: Does Everyone Need A Different Workout Program To Build Muscle? http://www.musclehack.com/how-to-flip-the-growth-switch-for-new-muscle-gains/#comment-65105 Does Everyone Need A Different Workout Program To Build Muscle? Mon, 18 Jan 2010 22:49:54 +0000 http://www.musclehack.com/?p=2071#comment-65105 [...] in us all because physiologically speaking, we are all the same. (Even the genetically-gifted who flip the growth switch at say 85% max intensity, would still have grown even faster with higher [...] [...] in us all because physiologically speaking, we are all the same. (Even the genetically-gifted who flip the growth switch at say 85% max intensity, would still have grown even faster with higher [...]

]]> By: 7 Ways To Jack Up Your Testosterone Levels Naturally http://www.musclehack.com/how-to-flip-the-growth-switch-for-new-muscle-gains/#comment-63569 7 Ways To Jack Up Your Testosterone Levels Naturally Thu, 07 Jan 2010 18:37:02 +0000 http://www.musclehack.com/?p=2071#comment-63569 [...] production. The more muscle fibers you can recruit, the more T production there will be. As I stated in this article, maximum muscle fiber recruitment comes from training to muscular failure and involving those type [...] [...] production. The more muscle fibers you can recruit, the more T production there will be. As I stated in this article, maximum muscle fiber recruitment comes from training to muscular failure and involving those type [...]

]]> By: Tor Kjellevand http://www.musclehack.com/how-to-flip-the-growth-switch-for-new-muscle-gains/#comment-63536 Tor Kjellevand Thu, 07 Jan 2010 10:34:06 +0000 http://www.musclehack.com/?p=2071#comment-63536 Can you comment on his ideeas: http://www.timinvermont.com/fitness/failure.htm Can you comment on his ideeas:

http://www.timinvermont.com/fitness/failure.htm

]]> By: 6 Ways To Get The Body You Want In 2010 http://www.musclehack.com/how-to-flip-the-growth-switch-for-new-muscle-gains/#comment-63263 6 Ways To Get The Body You Want In 2010 Mon, 04 Jan 2010 21:48:54 +0000 http://www.musclehack.com/?p=2071#comment-63263 [...] (3) Get a workout buddy or trainer. If you are someone who finds consistent motivation a problem, a trainer, or at least a workout buddy, will be invaluable to you. Having someone be a little in your face when you’re tempted to hold back will literally mean a difference of pounds of muscle in the coming year. Remember that the necessary stimulation for growth comes in those near-impossible last reps. [...] [...] (3) Get a workout buddy or trainer. If you are someone who finds consistent motivation a problem, a trainer, or at least a workout buddy, will be invaluable to you. Having someone be a little in your face when you’re tempted to hold back will literally mean a difference of pounds of muscle in the coming year. Remember that the necessary stimulation for growth comes in those near-impossible last reps. [...]

]]> By: Mark McManus http://www.musclehack.com/how-to-flip-the-growth-switch-for-new-muscle-gains/#comment-55215 Mark McManus Wed, 11 Nov 2009 16:21:17 +0000 http://www.musclehack.com/?p=2071#comment-55215 @bodypumper. I posted a 3day workout in this site, have a search for it. @Luke. Training WITHIN your current strength limits will not increase strength. So performing 6 reps of an certain weight, then 8 reps next time round, then 10 reps, NOT to failure (and so on....) will do little or nothing for growth since increases in strength and mass are a defensive adaptation that only takes place once a critical threshold of intensity is reached. Sure, a progression took place but the body is not interested in the figures you input on your workout log, it responds to the intensity of the work. @bodypumper. I posted a 3day workout in this site, have a search for it.
@Luke. Training WITHIN your current strength limits will not increase strength. So performing 6 reps of an certain weight, then 8 reps next time round, then 10 reps, NOT to failure (and so on….) will do little or nothing for growth since increases in strength and mass are a defensive adaptation that only takes place once a critical threshold of intensity is reached. Sure, a progression took place but the body is not interested in the figures you input on your workout log, it responds to the intensity of the work.

]]> By: Luke http://www.musclehack.com/how-to-flip-the-growth-switch-for-new-muscle-gains/#comment-54926 Luke Mon, 09 Nov 2009 22:05:14 +0000 http://www.musclehack.com/?p=2071#comment-54926 Hi Mark, what are your thoughts on Hypertrophic Specific Training HST by Bryan Haycock? The reason I am asking is due to your quote " Training ‘not-to-failure’ can lead to ‘fake progression" Hi Mark, what are your thoughts on Hypertrophic Specific Training HST by Bryan Haycock? The reason I am asking is due to your quote ” Training ‘not-to-failure’ can lead to ‘fake progression”

]]> By: Can We All Be As Big As Arnold? Bodybuilding Genetics Explained! http://www.musclehack.com/how-to-flip-the-growth-switch-for-new-muscle-gains/#comment-54074 Can We All Be As Big As Arnold? Bodybuilding Genetics Explained! Tue, 03 Nov 2009 15:07:45 +0000 http://www.musclehack.com/?p=2071#comment-54074 [...] I’ve talked before about how building massive muscle is a disadvantage from an evolutionary perspective. Sustaining a normal musculature is expensive enough calorie-wise; building MORE muscle is therefore not desirable from the body’s point of view. This is why you HAVE to give the body a damn good reason for it to build more muscle. [...] [...] I’ve talked before about how building massive muscle is a disadvantage from an evolutionary perspective. Sustaining a normal musculature is expensive enough calorie-wise; building MORE muscle is therefore not desirable from the body’s point of view. This is why you HAVE to give the body a damn good reason for it to build more muscle. [...]

]]> By: bodypumper http://www.musclehack.com/how-to-flip-the-growth-switch-for-new-muscle-gains/#comment-53738 bodypumper Sun, 01 Nov 2009 09:31:09 +0000 http://www.musclehack.com/?p=2071#comment-53738 i only have the option of weight training 3 times per week (because of my whey protein supply,no that rich whatsoever, and my mum dun wan me to take too much of this stuff) how should i organise??? i only have the option of weight training 3 times per week
(because of my whey protein supply,no that rich whatsoever, and my mum dun wan me to take too much of this stuff)
how should i organise???

]]> By: Mark McManus http://www.musclehack.com/how-to-flip-the-growth-switch-for-new-muscle-gains/#comment-53060 Mark McManus Thu, 29 Oct 2009 18:48:43 +0000 http://www.musclehack.com/?p=2071#comment-53060 @bodypumper. If your goal is to build muscle mass, the added cardio and bodypump class would be counterproductive and ensure that you are spending too much time in recovery and not allowing new growth. However, perhaps your goal is general fitness, in which case it's a fairly decent plan. If fat loss is your priority, remember that diet is the most important factor in this. @bodypumper. If your goal is to build muscle mass, the added cardio and bodypump class would be counterproductive and ensure that you are spending too much time in recovery and not allowing new growth. However, perhaps your goal is general fitness, in which case it’s a fairly decent plan. If fat loss is your priority, remember that diet is the most important factor in this.

]]> By: (Video) Can Training To Failure Lead To Injury? http://www.musclehack.com/how-to-flip-the-growth-switch-for-new-muscle-gains/#comment-53056 (Video) Can Training To Failure Lead To Injury? Thu, 29 Oct 2009 18:31:07 +0000 http://www.musclehack.com/?p=2071#comment-53056 [...] my last post I put forward the case for continuing a set until muscular failure when the goal is to maximize muscular [...] [...] my last post I put forward the case for continuing a set until muscular failure when the goal is to maximize muscular [...]

]]> By: bodypumper http://www.musclehack.com/how-to-flip-the-growth-switch-for-new-muscle-gains/#comment-53023 bodypumper Thu, 29 Oct 2009 14:07:42 +0000 http://www.musclehack.com/?p=2071#comment-53023 hi i perform tht(bicep) monday, tht(shoulder, tricep), tuesday, wed and thurs with cardio, so can i do bodypump workout on friday, can i do that??? hi i perform tht(bicep) monday, tht(shoulder, tricep), tuesday, wed and thurs with cardio, so can i do bodypump workout on friday, can i do that???

]]> By: Loaded http://www.musclehack.com/how-to-flip-the-growth-switch-for-new-muscle-gains/#comment-53017 Loaded Thu, 29 Oct 2009 12:32:45 +0000 http://www.musclehack.com/?p=2071#comment-53017 Beachbody(fake ones): people get results from their program because they get off their arse and work hard!!! "You can get results from the worst program if you stick to it"(quote Yavor from RelativeStrengthAdvantage) "People nowadays are hoping for magic pills that will make anything work, we live in a magic pill society"(quote Tyler from RealSocialDynamics) So many website now says that sit-ups and crunches are bad for you body, and the new hype now is planks, but thousands of years ppl get 6 packs from sit ups and crunches(Ryan Renolds, Nelly, 50cent, musclehackers....)!! but ppl get results from planks as well(sorry doesn't have someone famous that come across my mind So think programs as motivator and guide to stay on. But remember it is not what program that matters, it is YOU that matter! Beachbody(fake ones):
people get results from their program because they get off their arse and work hard!!! “You can get results from the worst program if you stick to it”(quote Yavor from RelativeStrengthAdvantage)
“People nowadays are hoping for magic pills that will make anything work, we live in a magic pill society”(quote Tyler from RealSocialDynamics)

So many website now says that sit-ups and crunches are bad for you body, and the new hype now is planks, but thousands of years ppl get 6 packs from sit ups and crunches(Ryan Renolds, Nelly, 50cent, musclehackers….)!!
but ppl get results from planks as well(sorry doesn’t have someone famous that come across my mind

So think programs as motivator and guide to stay on.
But remember it is not what program that matters, it is YOU that matter!

]]> By: Gain Muscle Mass With Nick http://www.musclehack.com/how-to-flip-the-growth-switch-for-new-muscle-gains/#comment-52982 Gain Muscle Mass With Nick Thu, 29 Oct 2009 03:02:43 +0000 http://www.musclehack.com/?p=2071#comment-52982 I like your take on figuring out when you've trained to failure. A lot of guys really believe that they train to failure each and every set of every workout, when in reality their leaving a lot on the table! Typically there's a huge disconnect between actually training to failure and thinking you're training to failure. Here's another really easy way to tell if your truly training to failure. If you believe you're truly training to failure each workout and you know you've got your nutrition plan nailed down - then chances are...you're not actually training to failure! I like your take on figuring out when you’ve trained to failure. A lot of guys really believe that they train to failure each and every set of every workout, when in reality their leaving a lot on the table! Typically there’s a huge disconnect between actually training to failure and thinking you’re training to failure. Here’s another really easy way to tell if your truly training to failure. If you believe you’re truly training to failure each workout and you know you’ve got your nutrition plan nailed down – then chances are…you’re not actually training to failure!

]]> By: Johnny http://www.musclehack.com/how-to-flip-the-growth-switch-for-new-muscle-gains/#comment-52855 Johnny Tue, 27 Oct 2009 21:51:06 +0000 http://www.musclehack.com/?p=2071#comment-52855 Awesome Mark, you answered my question with all the posts you made lol. Cheers. Awesome Mark, you answered my question with all the posts you made lol. Cheers.

]]> By: Mark McManus http://www.musclehack.com/how-to-flip-the-growth-switch-for-new-muscle-gains/#comment-52851 Mark McManus Tue, 27 Oct 2009 21:05:16 +0000 http://www.musclehack.com/?p=2071#comment-52851 @Jonz. I don't want this to sound like a sales pitch but that's why I wrote the 'Total Six Pack Abs' book. I consider losing muscle mass a big NO NO when losing fat, the good news is that you don't have to. Diet is primary, cardio is secondary. Of course you still need to lift and seek ongoing progressions. @Jonz. I don’t want this to sound like a sales pitch but that’s why I wrote the ‘Total Six Pack Abs’ book. I consider losing muscle mass a big NO NO when losing fat, the good news is that you don’t have to. Diet is primary, cardio is secondary. Of course you still need to lift and seek ongoing progressions.

]]> By: Mark McManus http://www.musclehack.com/how-to-flip-the-growth-switch-for-new-muscle-gains/#comment-52850 Mark McManus Tue, 27 Oct 2009 21:02:19 +0000 http://www.musclehack.com/?p=2071#comment-52850 I made a mistake in the first comment above. The '@Johnny' comment was meant for Ryan but I think that answers your question too Johnny. So @Ryan. I changed my mind on this quite a while ago and updated the book and wrote an article accordingly. Check it out… http://www.musclehack.com/should-you-train-to-failure-in-every-set/ I made a mistake in the first comment above. The ‘@Johnny’ comment was meant for Ryan but I think that answers your question too Johnny.
So @Ryan. I changed my mind on this quite a while ago and updated the book and wrote an article accordingly. Check it out…
http://www.musclehack.com/should-you-train-to-failure-in-every-set/

]]> By: Mark McManus http://www.musclehack.com/how-to-flip-the-growth-switch-for-new-muscle-gains/#comment-52849 Mark McManus Tue, 27 Oct 2009 20:58:55 +0000 http://www.musclehack.com/?p=2071#comment-52849 @Simon. I don't think negatives are not required by the majority of people. Once you are reaching the upper limits of your genetic potential they may come in handy to FORCE further adaptations and gain those last few pounds of muscle. If you are still progressing with reps/weight to 'positive' failure, there's no need for this strategy. Drop-setting is great and actually a part of THT. Going to failure makes inroads into starting strength levels. Even 2-3 minutes isn't enough for the muscle fibers to recover (not even close for those 2b fibers) which is why we cannot lift the same weight to the same number of reps in successive sets. This is why slightly lighter weights are employed in successive sets. If you notice that you CAN lift the same or even more reps there are only 3 possibilities: 1 - You didn't actually train to failure the first time around 2 - Your form was much looser the second time around 3 - For some reason you were more motivated the second time around @Simon. I don’t think negatives are not required by the majority of people. Once you are reaching the upper limits of your genetic potential they may come in handy to FORCE further adaptations and gain those last few pounds of muscle. If you are still progressing with reps/weight to ‘positive’ failure, there’s no need for this strategy.
Drop-setting is great and actually a part of THT. Going to failure makes inroads into starting strength levels. Even 2-3 minutes isn’t enough for the muscle fibers to recover (not even close for those 2b fibers) which is why we cannot lift the same weight to the same number of reps in successive sets. This is why slightly lighter weights are employed in successive sets. If you notice that you CAN lift the same or even more reps there are only 3 possibilities:
1 – You didn’t actually train to failure the first time around
2 – Your form was much looser the second time around
3 – For some reason you were more motivated the second time around

]]> By: Mark McManus http://www.musclehack.com/how-to-flip-the-growth-switch-for-new-muscle-gains/#comment-52846 Mark McManus Tue, 27 Oct 2009 20:50:06 +0000 http://www.musclehack.com/?p=2071#comment-52846 @Ray. Like I recommend in the book, go to failure, take 2-3 minutes, reduce the weight, and you'll hit failure again in the same rep range. @Benny B. I also train alone every single time. 'Assisted reps' is beyond failure. You won't need a partner if you train to POSITIVE failure. However, a rack is required for squats if you're alone. @Johnny. I changed my mind on this quite a while ago and updated the book and wrote an article accordingly. Check it out... http://www.musclehack.com/should-you-train-to-failure-in-every-set/ @Ray. Like I recommend in the book, go to failure, take 2-3 minutes, reduce the weight, and you’ll hit failure again in the same rep range.
@Benny B. I also train alone every single time. ‘Assisted reps’ is beyond failure. You won’t need a partner if you train to POSITIVE failure. However, a rack is required for squats if you’re alone.
@Johnny. I changed my mind on this quite a while ago and updated the book and wrote an article accordingly. Check it out…
http://www.musclehack.com/should-you-train-to-failure-in-every-set/

]]> By: Ryan http://www.musclehack.com/how-to-flip-the-growth-switch-for-new-muscle-gains/#comment-52809 Ryan Tue, 27 Oct 2009 11:50:05 +0000 http://www.musclehack.com/?p=2071#comment-52809 Mark, I'm sure you used to say that you would always aim to do one extra rep each week and even if you felt you could do more you would still only do one extra to make sure you didn't halt your gains the week after? Surely that's not going to failure if you can do more but choose not to? Thanks Ryan Mark,
I’m sure you used to say that you would always aim to do one extra rep each week and even if you felt you could do more you would still only do one extra to make sure you didn’t halt your gains the week after? Surely that’s not going to failure if you can do more but choose not to?
Thanks
Ryan

]]> By: Jonz http://www.musclehack.com/how-to-flip-the-growth-switch-for-new-muscle-gains/#comment-52807 Jonz Tue, 27 Oct 2009 11:12:28 +0000 http://www.musclehack.com/?p=2071#comment-52807 Mark, Would like to get your opinion on maintaning muscle mass. How would you recommend the workouts to be, what rep range to work on? I've been struggling to maintain my muscle mass ever since I've started to create a daily calorie deficit - it helped in the beginning to bring my fat down to 14 - 15%. I weigh 78kg on 5'10" frame. I started cutting calories at 86kg 4 -5 months ago. Now it seems my weight is droppin n muscle mass is following the trend while body fat% seems to b holding around the same region. Any tips so that I can go leaner but not sacrificing too much of muscle mass? Mark,

Would like to get your opinion on maintaning muscle mass. How would you recommend the workouts to be, what rep range to work on? I’ve been struggling to maintain my muscle mass ever since I’ve started to create a daily calorie deficit – it helped in the beginning to bring my fat down to 14 – 15%. I weigh 78kg on 5’10″ frame. I started cutting calories at 86kg 4 -5 months ago. Now it seems my weight is droppin n muscle mass is following the trend while body fat% seems to b holding around the same region.

Any tips so that I can go leaner but not sacrificing too much of muscle mass?

]]> By: Simon http://www.musclehack.com/how-to-flip-the-growth-switch-for-new-muscle-gains/#comment-52801 Simon Tue, 27 Oct 2009 10:01:26 +0000 http://www.musclehack.com/?p=2071#comment-52801 P.S. Similar question to Ray, what do you think of drop sets and negatives? P.S. Similar question to Ray, what do you think of drop sets and negatives?

]]> By: Simon http://www.musclehack.com/how-to-flip-the-growth-switch-for-new-muscle-gains/#comment-52800 Simon Tue, 27 Oct 2009 10:00:03 +0000 http://www.musclehack.com/?p=2071#comment-52800 On the whole evolutionary thing, I've recently been thinking why is that lean and muscular seems attractive? Sure it's an indicator of strength, speed and health (good for providing/proctecting) but it's very possible to be chubby yet extremely strong and fit. An ability to store fat is a good survival mechanism, and, in primitive days, being fat would mean being particularly successful in the struggle for food. Good survival genes are desirable to pass on. Sure, in modern society being fat is most commonly a sign of being lazy and greedy, eating crap food, generally poor lifestyle, good chance of heart disease etc. Maybe it is a social thing, being really lean and muscular means dedicating yourself to being in the top few percent which is attractive. Just a random thought. On the whole evolutionary thing, I’ve recently been thinking why is that lean and muscular seems attractive? Sure it’s an indicator of strength, speed and health (good for providing/proctecting) but it’s very possible to be chubby yet extremely strong and fit.
An ability to store fat is a good survival mechanism, and, in primitive days, being fat would mean being particularly successful in the struggle for food.
Good survival genes are desirable to pass on.
Sure, in modern society being fat is most commonly a sign of being lazy and greedy, eating crap food, generally poor lifestyle, good chance of heart disease etc.
Maybe it is a social thing, being really lean and muscular means dedicating yourself to being in the top few percent which is attractive. Just a random thought.

]]> By: beachbody(fake ones) http://www.musclehack.com/how-to-flip-the-growth-switch-for-new-muscle-gains/#comment-52777 beachbody(fake ones) Tue, 27 Oct 2009 03:51:45 +0000 http://www.musclehack.com/?p=2071#comment-52777 so that you are talking Tony Horton's method ( he often work in circuit style) cant build muscle.... this cant make any sense because many ppl has report sucess to their company.....) so that you are talking Tony Horton’s method ( he often work in circuit style) cant build muscle…. this cant make any sense because many ppl has report sucess to their company…..)

]]> By: Darrin_lean_muscle http://www.musclehack.com/how-to-flip-the-growth-switch-for-new-muscle-gains/#comment-52767 Darrin_lean_muscle Tue, 27 Oct 2009 01:24:29 +0000 http://www.musclehack.com/?p=2071#comment-52767 Another great article! Another great article!

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